Saturday – 5/20/2017 – TTT

Row 500m @ 1:34-1:37 pace12 1-arm alternating DB snatches @ 60lbs

4 hang squat snatches @ 165lbs

rest as slow spin on bike 3-5 min x 2 sets

Rowers stayed on pace in both rounds, fought a little more for the 2nd set

Didn’t have 60lb DB, so used 70 on set 1, missed first rep at 165, when I picked it back up wanted to do only 2 and drop it, but made myself stay in it.

Used 50 lb db on the 2nd set

+

Bike 120 sec @ 425-450 watts

12 burpee box jumps @ 24in

6 ring MU for time

rest as slow spin on bike 3-5 min x 2 sets

1 – 42 sec – 4/2

2 – 30 sec – 6 ub

In hindsight wish I would’ve gone for UB on set 1

This is the best tension I felt on the muscle ups during the kip, I felt in complete control and connected with the rings, and that my tension was relative to the kip and was truly expressed through the rings, felt really cool to know my tension in the kip was improved

+

Run 400m with vest

25 air squats with vest

15 ring dips with vest

2nd set of dips was a grind but survived and even came down to singles on the last 4 reps.

rest as slow spin on bike 3-5 min x 2 sets

+

Ido squat in full

Done

This entry was posted in Games Prep. Bookmark the permalink.